August 31st, 2011 
admin WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups
Skill Work: Squat Clinic
WOD: “GI Jane”
For Time
100 Burpee Pull-ups
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